CrossFit Sudbury – 07122017 – Blitzen

Hey Folks!

A nice steady state WOD for you today – Hope you enjoyed it and were able to keep moving throughout the workout.  We’ve been hitting a lot of single arm and single leg stuff over the last year or so, which is going to pay off in the long run, for your health, performance and longevity.  As you’ve likely realized over since we’ve been doing the single arm/leg stuff – a 50# DB press on one arm is not the same as doing a 100# barbell press with both.  You’re welcome 😉

There are also a boatload of benefits with regards to rotational and frontal plane strength.  So while doing those things is a little less fun than barbell cycling, and not quite as sexy as muscle ups, but they’re helping you out a little more.  SO thank you for trusting in the process, and allowing me to sneak some of those less fun movements into the programming (not that you have much choice!) haha

Coaches Notes:

HEAVY clusters along with some burpee over the box and ‘merican KB swings. Moving some heavy loads some long distances. And with the minute rest after each round, let’s try to make it quickly each round. Little core work to warm you up/cool you down.

Core work:

Tabata Hollow hold

Conditioning – “Blitzen”

10 Rounds for time:
3 Clusters @70% of your Thruster 1RM (~55% of your Clean 1RM)
9 Burpee Box Jump overs (24/20)
12 Kettlebell Swings (70/50 – American style)
1 Minute Rest

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